to replace those calories early on will be a big help.4. Warm up, cool downMoving on to race-day tips, a key aspect of the pre-race ritual is the warm-up. For Ironman, this can be tricky. You are going to be out there for a long time and you want to conserve

through, or catch the latest Will Ferrell comedy. Basically, find something to do that won't stretch you physically or mentally.18:00 - Eat up Now you need a tried-and-tested pre-run supper. "The best pre-race meal should contain plenty of carbohydrate

the winds calmed and the advance team made it ashore.The following evening, our ship returned to pick up the team. But once again, the winds caused havoc, forcing them back to their inland shelter. The rest of us gathered for a pre-race pasta dinner, still

box below for times). Make sure you pick up one of our legendary Runner's World backpacks too. They're jam-packed full of pre- and post-race essentials including energy gels, drinks, pace bands, vitamins, supplements and more. But hurry - with over

it simple: keep a two-litre water bottle on your desk, and ensure that you drain it by the end of your work day. (Then request a desk closer to the toilets.) The full series: Training, Nutrition, Racing and Speedwork, Gear, GymPlus: Ten Things You Don

decided that so long as I didn’t have the indignity of having to walk I would be fine.So, as the race went on I steadily lost time running 8-minute miles all the way. The support at Mile 17 was great. I threw off my vest as I was far too hot and hit some

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy

or fellow competitors and make it into a group training session. Some race organisers hold pre-event training camps that include training on the course so book a place if you're particularly concerned about an aspect of the race route. If you can't travel

. The 100m final proved to be exciting too. The Greeks got the atmosphere up pre-race with Greek dancing music - it even got the more relaxed 100m runners dancing along with the crowd. I walked out of the stadium next to Mark Lewis-Francis and Jason Gardener

National HighlightsVictory 5 (Hampshire, December 3) For those inclined to traditional short-distance racing, look no further than December’s Victory 5. While many races date back to the running boom of the mid-1980s, this fast, flat five